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What is CBT and How Does It Work?

CBT, or cognitive behavioral therapy, is one of the most widely-used forms of treatment in the world of psychotherapy. While every patient is unique in their individual needs and their reception to treatment, the idea behind CBT is applicable in a vast array of cases.

What is CBT?

This particular method of therapy was created based on the link between a person’s thoughts, emotions, and behaviors. Psychologists believe that these three elements work in a circular pattern, each of which can be either the cause or the effect of various triggers.

The ideology behind this form of treatment is all about how to lessen the impact of stressors by aiding patients in creating thoughts and behaviors to combat them. For some patients, these sessions can last six to 12 weeks, while for others, it’s a continuous process.

Ultimately, a cognitive behavioral therapist enters each session with the goal of altering the thought patterns and consequential behaviors that cause unhealthy symptoms in their patient.

How does CBT work?

CBT works differently for every patient in terms of duration. The average length of sessions for cognitive behavioral therapy is roughly between an hour to an hour and a half.

This difference in effectiveness is based on the reasoning behind the therapy. For patients with short-term difficulties like situation-based anxiety or insomnia, six to 12 weeks of CBT can be enough to resolve the problem. For others with extensive distress, recurring appointments may be necessary.

As the name states, cognitive behavioral therapy is rooted in the connection between thoughts and behaviors. The process of CBT begins with identifying a patient’s unhealthy thoughts and emotions.

Once these have been established, a plan is set between the therapist and patient to address these initial thoughts or emotions and the ways in which to engage or disengage with them. Over time, the goal is for the patient to recognize an unhealthy thought or emotion and work through it before it has the chance to result in unhealthy behaviors.

What is CBT used for?

There are a variety of reasons why a therapist would choose CBT for their patients. Most commonly treated with CBD are anxiety disorders, depression, OCD, and PTSD.

With each of these disorders, the first step is identifying the unhealthy behavior. For example, patients who live with an anxiety disorder may feel a sense of fear and thoughts of failure when faced with something unfamiliar.

Patients are often encouraged to document these thoughts and emotions in a journal to review with their therapist. Moving forward, the patient is encouraged to take their thoughts and rethink them in a more logical way, separate from the circumstances.

Instead of thinking, “I can’t attend this event, my anxiety is unmanageable”, patients are encouraged to change their thoughts to, “It’s normal to fear an unknown place, but it doesn’t have to be the reason I don’t attend. I’ve gone to new places in the past successfully, I just have to take the first step. I can always leave if I feel unsafe or uneasy”.

Many therapists also practice CBT in their group therapy sessions. In these groups, patients are able to bring forward a common trigger in their lives and act them out with others. In playing the scenarios out, the therapist can provide the patient with multiple variations of the scenario with various outcomes. This provides patients with the ability to think through their situations and come up with a plan to execute them in the healthiest way possible.

While every patient is unique, and their individual needs are evaluated from the first appointment, it’s not uncommon for a therapist to suggest a treatment with CBT. Cognitive behavioral therapy is growing more popular as a way to help patients evaluate their thoughts and emotions in order to produce healthy behaviors.

 

5 Tips for Finding a New Hairstylist

The most daunting task about moving to a new city is leaving your stylist’s safe hands for the unknown. Finding a hairdresser doesn’t have to feel like placing your tresses on a sacrificial altar, though. Thanks to modern technology and word of mouth, you can prevent a hairdo freakout by following these tips. 

Ask around

Ask and you shall receive. If you spot a friend, acquaintenace, or even a fabulous stranger rocking a haircut or a color you admire, ask them what salon they went to and which stylist performed the service. Not only are you giving them a lovely compliment, but you’ve the chance to chat firsthand with someone about their salon experience. Definitely seize these opportunities when the person has a similar hair texture to yours. You can relax knowing you’re likely to leave the styling chair with comparable results. 

Use an app

With revolutionary electrical engineering services and the rise of technology, it’s no surprise that society has become overly-reliant on services and apps to help deliver the best results possible. This is no different when it comes to beauty. Use applications to your advantage when on the hunt for a trusted cosmetologist. Apps like StyleSeat are a simple way to discover and book hairservices online. Professionals display their work, and as a client, you can discover services and providers, read reviews, and book appointments. Users can find makeup artists, eyelash extensions, eyebrow experts, fashion stylists, and more. 

Trendy salons are also likely to have at least one active social media account. Instagram is an especially nifty tool for locating a hairstylist. Search hashtags like [your city] + hairstylist or hair. For example, #LAhairsylist #LAsalon or #LAhairartist are great hashtags to try. Facebook is also another rich resource for gathering more information about a business.  

Research

Use everyone’s favorite search engine and type in “a hair salon near me.” Narrow your options to a few likely candidates and read their Google and Yelp reviews.  Visit the salon’s website and explore their Facebook page to determine if the establishment’s vibe would be a good fit for your personality. How favorable are the reviews about the salon and its staff? All of this can help you determine if the salon you’re considering is a good option.

Most sites also feature the stylists’ biographies highlighting their specialties and experience. 

So if you’re looking for a master at box braids or an expert colorist, read those biographies. Doing your research before choosing a place greatly increases your odds of locating a winner. 

Use the consultation

Call the salon and schedule a consultation before committing to an appointment. This meeting gives you the opportunity to meet the stylist, discuss your hair vision, and decide if you want to go through with the appointment. Your hairstylist will also analyze your features to determine the best cut, shape, and color for your face shape and skin tone.

The number one result of unhappy salon clients occurs when there’s a misunderstanding between the professional and a client about a service  Discuss your expectations with your hairstylist even for routine services like a trim or face-framing layers. 

According to Forbes, active listening is a skill with tremendous communication payoffs. Listen closely to your hairstylist when he or she is speaking, so there’s no confusion about your desired look. A quality stylist will also repeat back what you say to verify they understood your request.  

Be sure to bring pictures. Hairstylists are visual artists, so the more images you bring depicting the look you’re hoping to achieve, the better. 

Thanks to technology, initiative, and asking around, finding a reliable professional in a new city takes little effort. Armed with the right tools, you’ll leave the styling chair confidently sporting a new ‘do.

Are Online Schools and Universities Trustworthy

 

The rise of online schools and universities has made education accessible to a lot of people. Even those who are working full-time now have the chance to pursue a different career or step things up. The problem is that some of these schools are unreliable.

Therefore, you might worry that if you pursue an online course, it won’t give you the results you hoped for. Before you turn down the idea of online learning, you need to understand that many people have succeeded in achieving their goals because they pursued an online degree.

Look for online schools with an actual campus

Some universities receive authority from the government to open an online school. Given their accreditation, you can rely on them to provide you with the quality of education you deserve. If the university has been around for years, you won’t have to worry about the certificate or degree that you receive. Employers will probably accept your degree in the same way that they do with people who finished their programs in a conventional school.

Check the ratings and accreditations

Different accrediting bodies check both conventional universities, online schools, and mixed programs. If the online program received accreditation from a reliable accrediting body, you can trust that it will be suitable for you. The ratings they receive from their current students are also crucial in determining if you can trust the school.

Ask the current students

If you’re unsure if the university or school can offer quality education, you can ask around. Talk to current students and ask them if they’re happy with the training they receive. If the feedback is generally positive, you can pursue the plan.

Check the detailed description of the program

Find out which online school can offer the program you want to pursue. For instance, if you wish to receive nursing certification online, you can find quality schools that offer this certificate. Read the detailed description of the programs provided to find out if it suits you. Don’t rely only on the title of a program since the name might vary from one school to another. As you delve into the descriptions, you can decide if a program is worth pursuing.

Give it a shot

As long as you can confirm that the university is legally operating, you can continue with your chosen course. You also need to talk with the program coordinators if you have any questions. You can also discuss with them your status. For instance, you’re working full-time, and you are a mother of three. They will then find a way to match the program to your needs so you can still finish it.

Online programs are flexible. As long as you choose the right school to pursue your degree, it will work for you.

Once the program is over, you can decide how to use it to your advantage. You can apply for a promotion or consider other careers to pursue.

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The Essential Facts You Should Know about UK Pensions as an Expat in the UK

 

As an expat in the United Kingdom, you may already know that you can be eligible for receiving a state pension if you reside and work in the country and you make contributions to National Insurance through your employer. Ideally, you can acquire your pension once you retire or reach the state pension age, which is currently 65 (although this is set to increase in 2020 to 66 years of age). But what else should you know about how the pension system works in the United Kingdom, and what are the most important facts and factors you should keep in mind? The following are the essential facts you should know about UK pensions as an expat in the UK, so you are well-informed.

Will you receive a full pension?

If you would like to receive the full pension, you need to have a contribution period of 35 years, meaning you would need to have made NI contributions for 35 years or more. But even if you have only made contributions for ten years, you can still receive the state pension, although it will not be in full. This is referred to as the pro-rata amount, which is calculated based on the total amount of contributions you’ve made for those 10 years, or more.

If you haven’t continuously resided or worked in the United Kingdom, you will be happy to know that your eligibility for the UK state pension doesn’t have to follow ten consecutive years. For example, if you are living and working in the UK for three years, move abroad for the next two years, and then go back to the UK and work for another seven years, you can still be eligible for the state pension. Bear in mind, though, that if you have gaps in your NI contributions for a few years, then you should purchase voluntary contributions (class 3), so you can fill in the gaps. Once you do this, you should be able to claim a higher amount from your UK state pension.

What more can you expect as an expat?

As an expat or foreign individual residing and working in the country, there are different terms when it comes to your entitlement for a UK pension as well. Fortunately, as an expat, you should be able to claim the pension once you reach your age of retirement, as long as you have contributed for more than ten years. But if you want more options when it comes to pensions for expats (and a more comfortable retirement), you can also opt for private pension schemes or workplace pension schemes if you aren’t part of your company’s automatic enrolment.

What about retirement outside the United Kingdom?

If you would like to retire outside the United Kingdom, some taxes or restrictions may apply. You may have to contend with taxes, for instance, and the rates for tax will depend on the agreements between the country where you are planning to retire or reside and the UK. In certain cases, you may have to pay tax for both countries, for example. In this kind of situation, though, you have some options: you can leave your pension in the United Kingdom and then withdraw your pension from another country, or you can move your pensions to another country; you can also do a combination of each option. It’s important that you seek help and advice as the tax implications can make a significant dent in your pension entitlement.

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Ways to Make the Best Out of Your Small Residential Space

 

A small space to spend your whole life should be explored to make it a more desirable place to live in. You need to use your creativity to make the best out of the given space you have. Maximising all parts of your residence is the key to make it look more attractive and functional.

Make your facade look inviting

Usually, people tend to judge the beauty and totality of a house by just looking at its outside appearance. What others say about how fair or good-looking your facade is a point to consider in making some changes. All you need is the proper placing of colours, designs, and structures to start with. Look for examples online or just in your neighbourhood of how small houses look big when some innovation and optimisation is applied.

Make an interior that is functional and remarkable

One way to satisfy yourself and other people with your home is through the beauty of the facade and what can be seen inside. You can have a fully functional house even with limited space. What it means is to establish a division as to where you will put your living area, dining area, kitchen, bathroom and bedroom. Make every area distinct from the other and add the perfect furniture to add flavour to its ambience. Try to put some decorations or displays that will reflect your personality. And lastly, select the paint colour that will complement all the features of the interior.

Share your driveway with a mini garden

Maximise your space to the fullest by sharing your driveway with a mini garden. The water used in washing your car can be used for watering your plants too. You can plant flowers for aesthetics or vegetables if you want it to be more productive. Just put a divider or garden railings to protect your plants and make your garden recognisable.

Install a proper lighting system

Another aspect to consider that will enhance the beauty of your house and at the same time give an effect that your house interior looks larger is by installing proper lighting for every part of your dwelling. There are bulbs available in stores to choose from that vary in sizes, light effects, and energy-saver features.

Have a regular maintenance check of your house

A “good” house should not only look good but should also function well for the needs of its dwellers. Regular maintenance is necessary to prevent any damage to your property and ensure the safety of your family. What to check regularly are the electricity and water connections and replacement of small and functional house materials, to name a few. You may also consider getting pest control services to get rid of domestic pests.

No matter how small or big your house is, try to make it a home where you can sit down, relax and share more memories with your loved ones.

 

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Everything You Need to Know about Health and Safety when it Comes to Your Amateur Sports Club

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Most of us know that the Health and Safety Executive is the governing body when it comes to health and safety in the workplace and public areas, and although you are running an amateur sports club and are not a corporate or industrial workplace, your sports club may need to follow various health and safety directives as well. Of course, whilst everyone has fun at sports events and activities organised by your sports club, there needs to be a level of health and safety so you can enjoy the activities without worrying about any untoward risks or dangers. But what do you really have to know about health and safety regulations as an amateur sports club? Let’s find out.

For employers or self-employed individuals/volunteer organisations which have employees running a sports club:

If your amateur sports club falls under this category, your club has to follow the Health and Safety at Work Act of 1974. Under this law, you are obliged to do what is reasonably practicable to ensure the safety of your employees and other individuals. You are seen as an employer, so you are compelled to follow the general tasks and duties employers have for their employees in regards to health and safety. As an employer, you are also required to protect those at your ‘place of work’ or other people involved with your organisation, such as volunteering coaches, members, spectators, and visiting teams.

For volunteers who are running a sports club:

If you are a volunteer who runs a sports club, the law on health and safety doesn’t generally fall on your shoulders since you don’t technically have employees. But if you are responsible for premises such as a playing field or a clubhouse, then you will have to follow health and safety directives regarding this.

For instance, any volunteer or individual who has control of the premises like the playing field or clubhouse will have to make sure that the premises are safe; not only this, they should also make sure that access to the premises is safe and any equipment within the premises is safe as well. More often than not, this duty is shared between the owner of the premises, the users, and your club’s management officers or committee. But your legal responsibility will also depend on the amount of control you have over the equipment and premises. For instance, if you manage the premises or own them, you are expected to keep them in good condition and repair. If you use sports equipment, you are expected to check its safety for the sake of athletes and spectators.

It is important to note that the laws on health and safety will not cover matters that arise out of the activity or sport itself, such as a broken wrist or ankle. For this, a duty of care covered by common law may be applied.

Of course, it’s in your best interest to ensure your members’ and spectators’ safety at all times; this is just common sense and will improve your club’s reputation amongst the people in your community. But to make your tasks much more convenient, manageable, and efficient, you can always take advantage of special membership software such as that from http://www.coacha.co.uk, which is geared towards the better overall management of sports clubs around the UK and beyond.

Image attributed toPixabay.com

 

Questions to Ask Before You Purchase a Shower Pod

 

Shower pods are a good investment since they elevate your feeling when bathing. They make the bathroom look luxurious. You feel private and secure when you install one at home. Given how expensive they are, you need to ask the right questions to ensure that you are getting the perfect shower pod for your home.

How much space do you have? 

It is crucial to have enough space if you want a shower pod. It will be a problem if the bathroom is not of the right height or width as it could be challenging to fit the pod in. You could end up remodelling the place first because there is not enough space.

How much are you willing to spend?

Shower pods come in various sizes and styles. You can also opt for different door opening types. The factors could affect the amount you need to pay. Set a budget and stick to it. You could also look for discount stores and use vouchers. Some online stores could also post clearance sales and other forms of discounts.

Do you want other bathroom accessories? 

Apart from a shower pod, you could also invest in a bathtub and a steam shower. Placing all of them in your bathroom will make your experience even more exciting. They will also elevate the overall appearance of your place. They will be costly if you calculate the total cost, but they will be worth it. Your bathroom will never look the same again after having them installed.

Do you need frames?

Some shower cubicles do not require frames because some bathroom spaces are too small, and frames are not a practical idea. Therefore, you need to check if framed pods are possible; otherwise, you need to find a more suitable option.

Which store do you intend to buy the shower pod from?

You need to be cautious in determining where you intend to buy the shower pod. Stick with reliable companies offering top brands. Whether you want to buy in a local store or online, the goal is to select a quality bathroom accessory. Read reviews and compare all choices first before you finalise your decision.

Does it come with a warranty?

If you are buying the pod online, it comes with risk since you do not see the item before paying. It helps if you check its warranty so that you can return it if there is something wrong with it. You can also check the terms so that you can request a replacement or refund depending on what the company allows. With a good-quality shower pod, though, you have nothing to worry about since you are bringing home the best choice and it will last longer.

You want to spend money to improve your house and a shower pod is an excellent idea. It might be expensive, but you are going to maximise its use. You can head to the bathroom whenever you have free time, or you feel stressed out, and use the shower pod to relax.

Tips for A Smoother End-of-Lease Transition

Ending your lease and moving out of the apartment is a stressful situation to be in. There is a long list of things that you need to do, and it can get overwhelming when one task overlaps with another. There are critical to-dos that you’ll need to complete to make the transition as smooth as possible. To make sure that you end your lease on good terms with your landlord and that you get your security deposit back, below are steps you’ll need to follow.

Follow the 30-day notice

Most leases indicate the end of contract date. If you have a rolling contract lease, you’ll need to give the landlord at least one-month notice before the move out date. Giving your notice should be a priority as doing it too late may lead to a lease renewal or a penalty fee for breaking it. Worse, your property manager or landlord might withhold your deposit when you move out.

Transfer your utility bills

If you’ve subscribed to an energy or gas provider that’s not handled by the property manager, it’s your responsibility to sort it out and make sure to notify them that you’re moving out. There’s nothing worse than changing address but still having to pay your utility bill when someone else moves in just because you forgot to cut it off before leaving. Give your provider a ring to ask if you can transfer the service to your new address, if you want to, or how you can cut it off completely.

Do general cleaning

You’ll need to make sure that the property is spotless when you move out so you can get 100% of your deposit back. The usual wear and tear is normal and expected, but you’ll need to clean the unit thoroughly before leaving. If you don’t have the right equipment or the time to do it yourself, you can hire an end of tenancy cleaning London company offers to do the job for you. Carpets should be shampooed, everything scrubbed, and holes filled with plaster or putty before handing the keys back.

Change your address

It’s more convenient to change your billing address before moving out to make sure that any mail you’re expecting will go to your new address. You can do it at the post office so they can redirect any mail to your new home. You can also do it on the internet for your online accounts.

Make a final inspection

The final inspection will be easy if you have a checklist that you can refer to. It’ll be easier to see if you’re missing anything or if everything’s ready before leaving. Make time to be there when your landlord does the final inspection to discuss discrepancies or note any problems that are spotted during the walk-through.

Moving out is made easy when you do it systematically. As mentioned above, prioritise giving your landlord an early end of lease notice, and you can proceed with the other preparations from there.

Three Out-of-the-Box Ways to Spend an Evening

As the social media generation, we’re used to people criticizing how to we choose to spend our spare time. We must have read dozens of different articles finding fault with the number of hours we ‘waste’ scrolling through Facebook, Twitter, and Instagram, and although most of this is blown out of all proportion, most of us would like to spend a little less time on our phones.

Unfortunately, ending up glued to our screens is a habit that’s all too easy to fall into. We’ve all done it – we start out taking a quick glance and suddenly hours have passed and we’re stuck down some YouTube rabbit hole, with no real desire to find our way out.

The trick to combating this? You need to find some more enjoyable things to do instead. Here are three ideas to get you started.

Break out the board games

We can already hear you sighing, but sometimes retro entertainments exist for a reason. In the days before smartphones came along, people had to occupy themselves somehow, and it’s surprising how fun some vintage board games can be. Scrabble, Monopoly, Cluedo… there are so many of them to choose from that there has to be at least one you’ll enjoy, and the best part is that it’s an excuse to get your friends over. Send a message to your WhatsApp group, buy in some drinks and snacks, and get ready to break out the board games. By the end of the evening, we guarantee you’ll already have the next one planned.

Dice with fortune

So, you prefer to spend your evenings on your own and with the chance to unwind? That doesn’t mean you have to be bored. There are lots of solo entertainments to try, and if you’re stuck for something to do, you might want to think of giving them a go. We’re talking, of course, about online gaming, and there are numerous directory sites out there that can help you to find a reliable and reputable provider. From classic slots such as Lobstermania, which is popular all around the world, through to poker, sports betting, and more; there are dozens of different ways to test your luck and while away your time. You might even get lucky and win something.

Start a book club

We know it might sound a little bit nerdy, but if you’re a self-professed bookworm, have you ever thought about sharing your passion with others? Starting a book club is a great opportunity to talk about something you really enjoy, and it’s an ideal incentive for making more time for reading in general. There are lots of lists out there to help you with choosing suitable material, and they’re a good way to stumble across some new reads for yourself too. Pick out something that seems both enjoyable and thought-provoking, schedule in your first meet-up, and be sure to get wine and snacks in. Once you’ve hosted one, you’ll love it way too much to stop there.

Tell us, which of these options sounds like the most enjoyable way to spend your evening?

 

Finding Your Kitchen’s Calling: Themes to Try Out

 

The kitchen space is mostly underrated when it comes to interior design. Since it’s mostly connected to the dining area, it’s commonly absorbed into the theme of that space. However, you can separate your dining and kitchen area by introducing various items that can reinforce a different yet complementary theme to the overall look of your home. If you’re someone who’s at a loss when it comes to figuring out how to pair which furniture with what flooring, here are some kitchen theme ideas that you can keep in mind the next time you refurbish your home.

Rustic kitchens

These kitchens require little more than just a few items to complete. There are multiple ways to add the rustic effect to a room, from installing gothic design windows to buying sets of tables and chairs that fit the wooden aesthetic. You can also add wooden utensils into the mix to highlight the antique feel in the room. Furniture comparison will give you a clear idea of prices, materials and their purpose for your new kitchen. It will give you a better notion of how much more you need to add to your kitchen.

Minimalist kitchens

If we’re talking about functionality over design, then minimalist kitchens have that in abundance. The design theme for minimalist kitchens includes making small yet subtle accents for design such as a backlighting effect for lamps or maximising the use of painted lines to increase depth in your otherwise compact room. A pale or pastel colour choice for your walls and furniture options will work great with utensils and silverware that are stylistically plain, which can make your room feel spacious and comfortable.

Metallic kitchens

If you’ve ever had the dream of being a professional chef, then you can keep on dreaming by having the same setup in your kitchen. You can mostly see this theme in five-star restaurants with stainless steel worktops paired up with metallic cabinets. To keep your theme consistent, have your silverware frequently polished to keep it in line with your room’s design. Plain white plates are common choices for these kitchens, but you can also use the reverse in terms of colour by matching it to your worktops or your flooring, depending on which shade you wish to pop out in the room.

Organic kitchens

With the mix of blending both modern and natural designs, organic kitchens look a lot like a blend of rustic and metallic design schemes. The look itself is convenient to recreate by installing the same flat kitchen cabinets similar to the metallic theme while having accents of nature here and there. These can be attached in multiple ways, from hanging garden pots to attaching a trellis on the wall for vine plants, to keeping small succulents to add a fresh aroma and presence of organic shapes to blend in with the sleek forms of utensils and furniture.

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